Day 324: CF Armoury: Overhead Squats; WOD: Tabata Something Else

OHS warm-up

Tuesday; February 23, 2016 [after 7am class] @ Crossfit Armoury

:0-14
Warm-Up:

10 Behind the neck press
10 Sotts Press
10 Overhead Squats
Work up to starting weight


:14-29
STRENGTH:

Overhead Squat
3 Reps every 1:30 for 15 minutes
Start @ 50% 1 RM
Increase by 5 to 10 pounds per round
(Not a MAX)


:34-39
WOD Warm-Up:  

20 Beat Swings
50 inch worm with Push Ups
Demo form on Sit-ups (touch floor behind head and floor in front of toes)
Test Sit-ups
1 Round Bomb Squats


:39-55
WOD:  Tabata Something Else  

Pull-ups
Push-Ups
Sit Ups
Air Squats


Today's Coach:  Jason


My Thoughts:

Warm-Up;
Our 7AM crew arrived earlier than normal, and started with some stretches, and then promptly started our own workout.  Actually, we reviewed what was on the whiteboard and grabbed the dowels to start the warm up.  By the time our coach came around, we were half way thru the warm-up.   Impressed that all of us know whats needs to be done and just gets right to it.  If anything, it was Christina who led the group at the beginning.. 
Coach Jason did suggest that we grab an empty bar bell and find a station to set up on the rack for the Overhead Squat (OHS).

STRENGTH;
We were told to build up to our 50% of our 1 RM OHS.   My weight was 85 lb (which is half of 170 lb).   I also grabbed some plates; 2x 5 lb, and 2x 2.5 lb, and 2x 10 lb plates.  My plan was to add 5 lb for each round.   That was the pace I was going until the last round, where I
decided to jump up by 10 lb.  Total weight at the end for 3 reps was 135 lb.

Slow Motion video of the 3 rep every 90 seconds WOD (from the 9 am class)

 
WOD Warm-up;
Worked on my beat swings and realized that I have some work to do on this.   Next was Inch worms with a Push Ups at the end of our extension.  Afterwards, Coach Jason asked one of the members, Jon to demo a Situp (ensuring that we touch the floor behind us followed by touch the floor in front of our toes) with our flat of our feet touching each other.  We used an ab-mat to assist with the sit-ups.  I actually wen to and got a foam mat for my butt.  I hate it when it rubs on the floor.
Next was the wonder of doing Bomb Squats, while Coach got all of us to stand in a circle.   Having some fun, a few people were yelling out "No Rep!" while others were doing their air squat.    It was kinda funny as we heckling each other as we tried to do the squats.

WOD;

Tabata; 20 seconds of work with 10 seconds of rest.    This seemed pretty easy, until Coach Jason informed us that the lowest rep count would be the score that is recorded.  Meaning, if you did 25 Pull-ups on the first 2 rounds, and on the last round, you only scored 6.  That would be the score that is written.  I do believe that this WOD is to teach us to pace ourselves.  I found that a lot of us blew out of the gate on the first round, and we would never see that high rep again.  
Later movements, I slowed down and tried to pace myself.  That seemed to work fine for the rest of the movements.   As seen by my score, none of the values were beyond the single digit.  It's taxing, that Tabata can do to an individual with so little amount of time.

Misc:

Have you signed up for the Reebok Crossfit Open?   It's not too late!!  JOIN IN THE FUN!!

  https://games.crossfit.com

Something that is happening at our box soon...  and see the super fine print

Tuesday; February 23, 2016 @ Crossfit Armoury

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

1 Rope Climb Every 40 Seconds for 15 rounds

Remember to stay consistent in your training and tackle one WOD at a time!!